The best investment you can ever make is in your own health. Exercise is what keeps you fit and fine, not only physically but mentally as well. If you don’t spare time for exercise, you’ll probably have to spare time for illness.
However, those who go to gym have their specific goals and set of exercises and methodology they follow. But there are certain effective exercises which will help you to get the best results while spending least time at the gym and can be performed by everyone. To know these exercises keep reading and make sure you add these exercises to your workouts as well!
Deadlift is the best way to build stronger legs and backside. Deadlift targets hamstrings (back of thigh), quadriceps (front of thigh), gluteal (butt), lower back and trapezius. It helps to build overall strength and stability.
One of the dominant advantages of deadlift is that by learning it you can carry heavy items with nominal risk in your daily life because it not only builds your muscles but also gives a boost and stamina to your body. It is one of the best full-body move exercises for building muscles and burning fat, but only when you do it in the right way.
- Bench Press
It helps increase strength and build muscles in the upper body. This exercise can be done either with a barbell or dumbbells. It targets the shoulder, triceps and chest. This exercise helps to easily perform the activities of pulling, pushing and carrying in daily life. It is also a helpful exercise for wrestlers, swimmers and rock climbers.
To better meet your fitness goals and achievements you can try out other variations of bench press like incline bench press, partial bench press, decline bench press etc. We advise not to add more weight unless you have a good hold on your current weight.
- Kettlebell Swing
A kettlebell swing could be the best addition to the upper body workout. It is also popularly known as the Russian Kettlebell swing. It targets, the shoulders, core, back, hamstrings, hips and glutes. Swinging a kettlebell boosts power and strength that can also help out in day-to-day activities.
The most amazing thing about this exercise is that it helps to keep you healthy while focusing the muscles on the front of the body. For advanced fitness goals, you can also try other variations like – single-arm kettlebell swing, hip hinge with a broomstick and American kettlebell swing.
- Suspended Push-ups
Suspended pushups are the upgraded version of traditional pushups that focuses on strengthening the chest, shoulders and triceps. Through this exercise, you can avoid lower back pain and shoulder injuries as it helps to strengthen all the trunk muscles.
It also increases functional strength which keeps your body fully activated. It’s a must-add exercise in your chest workout. You can alter the difficulty level by raising or lowering the straps.
This is one of the best exercises focusing to strengthen the lower body. It also engages the core which ultimately improves the stability in the trunk as well as in the upper body. One of the brilliant advantages of this exercise is that it helps to cure knee problems or pains.
Beginners can start with basic squats or air squats. Once you are confident with unweighted squats you can jump to dumbbells or kettlebell squats. Doing the squats improperly can cause injury or strain, so it’s better if you should learn the perfect technique before lifting weights. But do not need to fear, just learn and do it safely.
- Barbell High Row
It is a back exercise but it also keeps the muscles active throughout the body while exercising it. Actually, it targets the full body but the primary focus is on the middle and upper back. This exercise can also be performed at home if you have dumbbells or barbells.
Read More: Benefits of Exercise in Everyday Life
It gives you a V-shape back which is highly desired by bodybuilders. This exercise promotes spinal stability and greater neuromuscular control. Balancing the body functionally as well as visually is what this exercise aims for. It also helps in day-to-day activities like picking up a child, carrying heavy bags of groceries etc.
Pull-up is arguably the best ever exercise which is focused on upper body strength and latissimus dorsi, the largest back muscle behind your arms. You must add pull-ups in your upper body strength workout or circuit training workout to strengthen your back and core strength.
Pull-ups help you to perform everyday task with ease and also offers you good body posture. It’s general advice to beginners, not to do it too fast and make sure that kipping is done in a proper way. Once you are confident with the basic pull-ups you can go for other variations like negative pull-ups, jumping pull-ups, static pull-ups and lat pull-downs.
- Medicine Ball Slam
Medicine ball slams are an excellent form that focuses on the entire body. It builds multi-directional core strength and improves cardiovascular conditions. Beginners can start with a lightweight medicine ball.
If you have a weak core, back pain or shoulder pain then avoid doing this exercise until you get strong enough to do it. The main benefits of medicine ball slam are that it increases agility, and metabolism and enhances stability and core strength.
- Barbell Good Morning
This exercise focuses on abs, backs, glutes and hamstrings. You can add this exercise to your lower body workout to activate your muscles. If you are a beginner, we recommend you to start with a low-weighted barbell to practice the proper technique.
Once you master it you can go for weighted barbell and other variations like seated, single-leg barbell good morning and deeper bend. Remember, don’t make the mistake of overdoing it and warm-up at least for 5 minutes before performing it.
10. Triceps Dip
Triceps dip is an excellent bodyweight exercise that focuses on strengthening arms as well as shoulders. It’s not necessary to perform it in the gym you can perform it anywhere and it also has many variations which you can try to reach your fitness goals.
It activates the triceps muscles which can be helpful in day-to-day activities which require pushing action. You can also try other variations like triceps dip with bent knees, with bars or with two chairs to make it more or less difficult.
All these exercises are the most effective gyming exercise that you must try and add to your workouts for better results. It may cause injury or strains, if not done in a proper way. Hence, we recommend you to compare quotes of health insurance plans and Medicare at Sheer Quote and buy the most affordable health insurance plan to avoid heavy future financial expenses. But don’t fear, just do it in the right gear with safety. Enjoy your exercise!